Part of being successful at Crossfit is maintaining records of your times and weights of your WOD'S. This allows you to get a faster time or lift more weight when that WOD comes up again. I will use Andre for an example. This picture is from his very first day at CrossFit Solano after he did the beginner WOD. He completed all the exercises but had to substitute jumping pull-ups for pull-ups and got a time of 8:52. He did the Beginner WOD today with everything as Rx'd and got a time of 5:03! Almost four minutes better then his last time! Oh did I mention the first time he did the beginner WOD he wasn't able to talk or walk for 30 minutes, he turned very pale and we all thought about calling him an ambulance. After the WOD this time Andre jumped up and was so excited that he started singing "We are the Champions!" Good job to everyone who shattered their old personal records today.
WOD for 032509:
For time
Row or Run 500 Meters
21 Push Presses
Row or Run 500 Meters
18 Push Presses
Row or Run 500 Meters
15 Push Presses
Row or Run 500 Meters
12 Push Presses
NOTICE: Friday, March 27, 2009 the gym will be closed all day as we will be attending the funeral of Ofc. John Hege, Sgt. Daniel Sakai, Sgt. Ervin Romans and Sgt. Mark Dunakin.
I had to wreck my legs today so tomorrows/ todays is going to be hell but I will see you guys tomorrow afternoon
Posted by: Sampson | Tuesday, March 24, 2009 at 08:43 PM
I wish I could have saw Andre's first day. That picture is hilarious. But we have all been there. congratulations Andre.
Posted by: Big D aka Slim D aka Big Sexy | Tuesday, March 24, 2009 at 09:38 PM
What is the RX'd weight or is it on a case by case basis?
Posted by: Pizza Knight | Tuesday, March 24, 2009 at 09:51 PM
Since there is no RX'd weight listed, I take it to mean PVC pipe. So that's what I will use....and I might run in place instead of rowing.
Posted by: Cindy | Tuesday, March 24, 2009 at 10:36 PM
Good question, PKnight. If no weight is posted by tomorrow, I'd say go with something that will obviously challenge you.
A good weight would be from "Fight Gone Bad" which is 75lbs for men and 55lbs for women. Of course, scale as needed.
Yes...Micro exam tomorrow. Thought I'd take a breather before diving back in to studying. p.s. there's so much I could tell you about bacteria right now, it's nuts...but I don't want to scare DJ...
Posted by: sak-it-to-me microbiology!!! | Tuesday, March 24, 2009 at 11:06 PM
I’m sorry Sampson that your legs are wrecked and in pain. Could it possibly be due to the fact that you did three WOD’s yesterday? You, Heather, and Caroline were crazy to do 2 WOD’s and then join me in half a Murph for your third one. Thanks to you all and Lori for joining me in that tiring WOD. After doing Murph, then the “Great Weight Mile”, Zumba (Julia thank you for always playing my favorite song, you know I always smile when I hear it :-P), and then my strength back squat training I am so sore and tired. I am so glad to take a rest day today for my sisters birthday dinner. Good luck to you all today and have fun!
Posted by: Jeanette | Wednesday, March 25, 2009 at 09:32 AM
If a picture is worth a thousand words, than that picture of Andre is priceless!
It's a great example of the philosophy of Crossfit. Andre was obiviously muscular and "in shape" when he first got to Crossfit, but as he found out (as we all did) he had room to improve on his "all around fitness."
Awesome job, Andre!
Posted by: Suz | Wednesday, March 25, 2009 at 09:33 AM
The prescribed weight on CF main page is 115#'s! (See Feb 23rd) Scaling tends to be on a case by case! Yeah boi!!!!
Posted by: Robot | Wednesday, March 25, 2009 at 10:04 AM
soo tues was triple wod tues it was alot of fun everyone should try it lol i ran over 4 miles total with all three wods, i figured i would be dead today which im not im very surprised, my backs alittle sore but that it, i guess i wont really know how sore i am tell i get there this afternoon
Posted by: Heather | Wednesday, March 25, 2009 at 12:21 PM
Andre, strong work bro! keep it up. I just signed up for the Norcal regional for the crossfit games. Anyone wanna join? The price goes up in lass than 8 days. Sampson? if your doing triple WODS, you can do it.
Posted by: Dynamax | Wednesday, March 25, 2009 at 12:50 PM
115? poor guys...thanks, Mike!
Posted by: saki | Wednesday, March 25, 2009 at 02:15 PM
good luck Dynamax but I don't think I'm up to that level yet.
Posted by: Sampson | Wednesday, March 25, 2009 at 02:30 PM
GOOD LUCK DYNAMAX!!!
Andre cutting the WOD time in 1/2- Ridiculous
Heather 4 miles- thats just crazy.
3 WODs in a day- border line retarted.
Good job everyone.
Posted by: Carl | Wednesday, March 25, 2009 at 02:52 PM
Way to go Andre!!!!!!!!!
CONGRATZ =)
Saki-
Where in Martinez did you go for your 5k yesterday???
Posted by: Liz | Wednesday, March 25, 2009 at 05:22 PM
Crossfit total tonight. 2200 Thursday, Korea time. Here's the verdict.
DL--385--405(pr)--425(pr)
SP--175--185--200(pr)
BS--315--335(pr)--375(pr)
Total=1000#
I felt a little dizzy after the last DL but I think I had more in the tank. The warm up may have taken a bit though.
Posted by: Ruiner@KoreaSmellsFunny | Thursday, March 26, 2009 at 09:28 AM
wow, congrats ruiner! way to stay strong. thank you for your well wishes!
Posted by: Lo | Thursday, March 26, 2009 at 09:25 PM